Comparing Nutrients in 7 ounces Bread, white, commercially prepared, toasted VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	20% 575kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	65% 84.8g	130g per day for Men 19-50 years
Sugars	17% 12.3g	12% 8.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	6.05% 4.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	15% 5.75g	31.3% 12g	38g per day for Men 19-50 years
Protein	32% 18g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.6% 206μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	23.6% 236mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	82.6% 6.6mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	188% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29% 204mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	2.1% 77.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bread, white, commercially prepared, toasted vs Commercial Whole-wheat Bread:

• Bread, white, commercially prepared, toasted has 2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2.3 times more Vitamin B5, 3.4 times more Vitamin B6, 11.1 times more Vitamin E and 2.3 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bread, white, commercially prepared, toasted vs Commercial Whole-wheat Bread:

• Bread, white, commercially prepared, toasted has 1.3 times more Iron and 1.2 times more Selenium than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.4 times more Calcium, 1.6 times more Copper, 2.9 times more Magnesium, 5.2 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Zinc and 1.3 times more Water than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Bread, white, commercially prepared, toasted has 1.6 times more Omega 3, 1.3 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Sugars than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2.1 times more Fiber and 1.4 times more Protein than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Commercially Prepared Whole-wheat Bread have similar amounts of Energy, Fat and Saturated Fat per 7 oz.
• Both Bread, white, commercially prepared, toasted as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.